Flaxseeds are not new; people have eaten flax seeds since ancient times. It's a blue flowering crop that is grown for its oil-rich seeds. The seeds are tiny, flat and smooth, and range in color from light to reddish brown.

Flaxseeds have a mild nutty flavor and they're often sprinkled over salads, hot dishes like cooked cereal, and even stir-fry. The seed can also be sprouted and used in salads and sandwiches. One tablespoon of ground flaxseed has 36 calories, 1.8 grams of omega-3 fats and 2.2 grams of fiber. In contrast, half a teaspoon of flaxseed oil has 40 calories and no fiber.

The tiny seeds contain several essential nutrients including calcium, iron, niacin, phosphorous and vitamin E. It's also a rich source of omega-3 fatty acids. Flaxseeds can be found in some supermarkets and health food stores. Store the seeds in the refrigerator or freezer for up to 6 months.

Everyone needs fat in their diet, but the suggested amounts depend on what you read. Both the quantity and the quality of dietary fat intake determine the risk of developing cardiovascular disease and some cancers. Fats also provide flavor, make you feel full and most importantly help in the absorption of fat-soluble vitamins A, D, E and K.

There are plenty of ways to add ground flaxseed into your diet: Sprinkle them on salads, soups and hot cereals, or try mixing ground flaxseeds into dough and batters like pancakes, muffins, and even cookies. (When baking, observe the baking time since foods made with flax may brown more quickly.)

As with all fiber, increase the amounts gradually to avoid any stomach discomfort.

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